Thursday 1.12.11
- Snatch technique (full) working up to 40kg
- A: O-lift tech (fell snatch) – worked up to 40 then form went to crap so dialed it back to 35kg.
B: for time (10 min cap)
- 9-7-5:
- * full snatch (50/30kg)
- * chest to bar pull-ups
— Result: 7:34 (@40kg)
Somehow thought I’d be able to go w/ 50kg because I fluked a single at that weight. After 3 failed attempts I dropped it back down to 40kg tho and battled from there. Pull-ups were fine.
SI flared up again after this WOD so I hit some glides. Instant relief. Boom!
Friday 2.12.11
Re/prehab:
- SI glides,
- bum burners; and
- sorenson holds
strength: 3×5 back squat @
- 60,
- 80,
- 100,
- 110,
- 110,
- 110kg
Acc:
- Heavy sledding: forwards, lateral lunges, tapioca, and rows
- Play: bar muscle-up prac
Saturday 3.12.11
Strength: 3×5 s-press @
- 40,
- 50,
- 67.5
- 67.5
- 67.5kg
Sunday 4.12.11
Snatch tech: triples – working up to 40kg w/ focus on set up and pulling under the bar faster
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